The Ketttlebell kitchen cooler has arrived! I know many of you have already placed your first order that will be delivered for pick up by Monday. Be sure to order by Saturday 12 pm for Thursday pickup. Use the code FUSION for 20% off for a limited time.
Today is Friends and Family Day! The workout is teams of two.
Teams of 2:
follow the leader style amrap 18 min.
300 meter row
30 air squats
20 kb swings 53#/35#
20 lunges w plate overhead 45#/25#
20 box jumps 24″/20″
30 du’s (60 singles)
WEIGHTLIFTING/OLY @ 10 am
Front squats 3,2,1,1,1,1,1
power clean + hang power clean + hang clean and jerk
1 + 1+ 1 x 5
work up to 75% of best power clean
Core: 5 sets
10 ghd situps
10 back extensions